AIS Sports Nutrition

Roast beef bagel

1/2-1 bagel, split
1 tbs horseradish
2 slices roast beef
3 thin slices cucumber
3 slices tomato
small handful cress

Spread base of bagel with horseradish. Top with remaining ingredients. For High Fuel, top with second bagel half. For Low Fuel, leave as an open bagel.

 

ANALYSIS 
High Fuel
1 bagel 
Low Fuel
open bagel 
Energy (kJ)
1816 
1262 
Protein (g)
34 
29 
Fat (g)
Carbohydrate (g)
55 
30 
Iron, Vitamin C

Serves: 1

Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size

Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size 

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